19 Jul Paul Oneid – Deload Week

[wa-wps]

 

I competed June 19, 2016 and had a sub-par performance. I left a lot of weight on the platform and I was left quite disappointed. I know I can be better and I will. I have reached out to Byrd to help with my training and Danny to dial in my diet. I plan on competing again on October 2, 2016 without a cut to dial some things in before I dial it back in prep for the Arnold 2017.

Topless deload benching – 275x1x6reps (3/4/5 shown). Nothing fancy, just working on the skill. Need to keep my sternum higher and push that bar back hard. #bench #benchpress #deload #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 12, 2016 at 3:29pm PDT

Getting theatrical on deload week. Shout to @guedo.power for hookin' me up. 425x1x6sets on the deadlift. Gotta keep my elbows locked, but my knees keep hitting my arms. Will have to adjust my grip out a tad, or point my feet straight ahead. I'm still learning lol. #deadlift #deload #sweatbox #powerlifter #powerlifting #rawpowerlifting #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #PLPnutrition #captainjacked #noskinnychampions #progressisaprocess #onedayatatime #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on Jul 13, 2016 at 4:32pm PDT

First deload week of this short “off-season” under the watchful eye of Byrd.  Bodyweight has remained stable at about 233lbs.  Recovery has been good, but the change up in movements and the increase in volume definitely had me looking forward to this week.  Time to rest up and get ready to hit it hard again next week.

Bench

*focus on technique was to stay as high as possible with my sternum and push back right off the chest.

1. Bench – 275x1x6sets
2. Flies and pressdowns

Deadlift

*Focus here was to find my heels before breaking the floor.

1. Deadlift – 425x1x6sets
2. SL GM – 3×8
3. Swings – 3×10

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30
• Side lying clams – x20ea
• Lateral leg raise – x20ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• Big 2 (bird dog/ mcgill situps)
• TKE Iso-hold – 10x5s
• On upper days
  • Band dislocations – 2×20
  • Band Pull aparts – 2×20
  • Mace Swings – lots
  • Pushups with scap protraction – 2×15
  • T-Spine mobilization – 2×5 holds

• On Lower Days

• Single leg RDL – 2x15ea
• Hip Airplanes – 2x15ea
• Bulgarian Split Squat – 2x15ea
• Goblet Squat – 2×15